Met-Con:

30 Double Unders

15 Knees-To-Elbows

12 Pull-Ups

1 Wall Scale

*20 Minute AMRAP

 

Happy Birthday Stacy!!!

 

 

Open Gym

Open gym, Monday from 10-11a.m…Thanks coach LAINE!!!!

Class Cancellation

Schedule Update!!!  The Tuesday 5:15 AM class is cancelled.  Sorry for the inconvenience.

Christmas Eve WODs

Open Partner WOD:

With a partner complete:

- 25 Calorie Row (as a team)

- 25 Squats (each)

- 25 Handstand Kick-Ups (as a team)

- 25 Weighted Ab Twists (each)

- 25 Pistols (as a team)

- 25 Push-Ups (each)

- 25 Renegade Rows (as a team)

- 25 Box Jumps (each)

- 25 Tire Flips with Jump-Through (as a team)

 

FIREBREATHER Training:

*With a 45# bar complete as many rounds as possible of this “Death by Squat” WOD. First minute = 1 squat, Second minute = 2 squats, etc.

~ Minutes 1 through 10 = Overhead Squats

~ Minutes 11 through 20 = Front Squats

~ Minutes 21 through 30 = Back Squats

~ Minutes 31+ = Air Squats

* If you can’t complete a round, rest the next minute and attempt to complete the original unfinished round again. Continue this until you atleast reach 30 minutes. 

 

 

Wishing everyone a very Merry Christmas Eve!!!

He's on his way... and this year he's doing it FOR TIME!

“12 Days of Christmas WOD” (Thursday)

“12 DAYS OF CHRISTMAS”

- 1 Christmas Power Snatch (95# / 65#)  

- 2 Ring dips  

- 3 Burpees  

- 4 Pull-ups  

- 5 Toes-2-Bar  

- 6 Push-ups  

- 7 Air-Squats  

- 8 Jumping Lunges (each jump = 1)  

- 9 Box Jumps (20″ for Men & Women)  

- 10 10′ Wall-Balls (20# / 14#)  

- 11 KBS (53# / 36#)  

- 12 Thrusters (95# / 65#)  

This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.  

 

Hump Day – Strength Day

Strength:

Shoulder Press

5 x 5

*3 minute rest in between sets.

 

Accessory Work:

DB Shrugs

4 x 15-20

 

To all of our En Fuego Family members who are traveling or will be traveling in the next couple of days, please have safe trips and enjoy this special time of the year.

ICE village handstand

 

WOD

Speed:

Resisted Sprints

50M x 4

 

Met-Con/Strength:

- 3 Deadlifts (315/225, or approximately 75-85% of your 1RM)

- 10 Burpees (with lateral bar hop)

* 4 Rds (Deadlifts need to be slow and controlled)

 

“Gary Taubes: Why We Get Fat”